CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

*GENERAL WARM-UP*

30 Mountain Climbers

5 Cat Cows

5/5 Moose Antlers

10 Alt. Child’s Pose Lat Stretch

3/3 Groiner Twists

5 Bootstraps

Into…

*SPECIFIC WARM-UP*

20 Single Unders

10 Ring Rows

6 Clean Deadlift + 6 Elbow Punch

20 High Jump Singles

10 Scap Pull-Ups

3 Hang Muscle Clean + 3 Muscle Clean

20 Double Unders

10 Small Kips

3 Power Clean + 3 Front Squats

Extended Warm-Up – All

EMOM x 8 MINUTES (No Measure)

MIN 1 – 3 Power Clean*

MIN 2 – Reps of Gymnastics**

*Build to and potentially past Workout Weight.

**Gymnastics Options…

3-5 Ring Rows

3-5 Pull-Ups

1-2 Muscle-Ups

(No Measure)

Workout – Performance

5 SETS (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES*

1 Muscle-Up**

2 Power Clean (205/145)

20 Double Unders

-Rest 1:00 b/t Sets-

*Pick up where you left off.

**Option for Ring or Bar.

(Score is Total Rounds + Reps)

KG BB: (93/65)

Workout – Fitness

5 SETS (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES*

2 Pull-Ups

2 Power Clean (155/105)

40 Single Unders

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (70/47.5)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 19 MINUTES*

1 Muscle-Up or 2 Pull-Ups

2 Power Cleans (Athlete Choice)

20 Double Unders or 40 Single Unders

*P1 completes a full round while P2 rests. Once a full round is complete partners switch.

(Score is Rounds + Reps)

Optional Cool Down – All

2 SETS (No Measure)

:30/:30 Lat Foam Roll/Side

10 Slow Arm Haulers

5 Cat/Cows

1:00 Rebound Pose

(No Measure)